Beaverton Strength and Conditioning – CrossFit
Weightlifting
A: Overhead Squat (4×3)
Build each set.
Rest 90sec-2min between each set.
B1: Bench Press (5×10 @ 55-60%)
superset with Chin ups
B2: Chin Up (5×10)
Palms facing you.
Get as many unbroken as possible. Scale up using weight belt.
Modify if needed to get volume of 10 reps in.
Main WOD
C: Metcon (Time)
5 Rounds for time
Double Unders: 30
Shoulder to Overhead: 5 (155/105)
Competition WOD
A: Snatch BB warm up (1 X)
Snatch high pull x 6
Hang Power snatch x 6
Snatch from below knee x 6
OH squat x 6
B: High-Hang Snatch (1 x 10 @ 60%)
Quick singles
C: Hang Snatch (1 x 10 @ 70%)
Singles from above knee
D: Snatch (1 x 10 @ 80%+ – build)
No more than 30s rest
E: Metcon (Time)
30-20-10 of
HSPU
Chin ups – weighted 25/15